Improving Your Core Strength through Yoga
Sit-ups and crunches aren't the only way to keep your core muscles strong. Many yoga poses also strengthen and stabilize the core. Yoga offers the perfect solution if you've been looking for a fun, effective way to tighten your abs or increase the strength of your back muscles.
Why Core Strength Is Important
Muscles in your hips, abdomen, pelvis, and lower back form your core. Core muscles stabilize and support these areas, making it possible to twist, bend, jump, run, and walk. Benefits of a strong core include:
- Less Low Back Pain. Your core muscles are designed to handle the burden when you move, sit, lift a heavy object, or pick up objects on the floor. If your core muscles are weak, the load of these movements transfers to your spine, causing pain. Weak muscles also increase your risk for muscle strains or spasms.
- Improved Balance and Stability. Core muscles wrap around your torso, providing support and stability. When your core is strong, you're less likely to lose your balance when running or walking and may find it easier to pick up a heavy bag of groceries or pivot to catch a fly ball during a backyard softball game.
- Flexible Muscles. Bending, stretching, and other movements become easier when your core muscles are strong.
- Straighter Posture. Core strength is an important aspect of good posture. Core muscles support the spine, making it easier to sit or stand correctly. Poor posture, a factor in neck, shoulder and back pain, increases your risk of injuries, like sprains and strains.
- Better Balance and Stability. Core muscles wrap around your torso, providing support and stability. When your core is strong, you're less likely to lose your balance when running or walking and may find it easier to pick up a heavy bag of groceries or pivot to catch a fly ball during a backyard softball game.
- Enhanced Pelvic Floor Health. Keeping your pelvic muscles strong might help reduce your risk of urinary incontinence, bowel issues, or sexual problems. In a study published in Advances in Urology in 2022, women with low back pain and stress urinary incontinence had less urine leakage and better quality of life after 12 weeks of core stability and pelvic floor exercises.
- Fewer Age-Related Issues. Without strong core muscles, getting up from the floor, a chair, or a bed without help becomes difficult. A strong core also helps you avoid falls that could lead to broken hips and disability. Strengthening your core muscles with yoga could help you maintain your independence and allow you to age gracefully.
Yoga Poses Beyond the Plank
The plank, one of the most well-known yoga poses, is an excellent way to strengthen your abdominal, back, and pelvic muscles. If you're looking for other ways to keep your core strong with yoga, try these poses:
- Downward Facing Dog. Downward facing dog involves placing your body in an upside-down "V" shape. The pose, along with the plank, was particularly effective in activating the external oblique muscles, according to a literature review published in the International Journal of Yoga in 2017. The external oblique muscles are found on both sides of the body and extend from the lower ribs to the pelvis. Start the pose on your hands and knees. Lift your knees off the floor and straighten both legs, keeping your head aligned with your back. Hold the pose for five to 10 breaths to strengthen your external obliques, arm, shoulder, and upper back muscles.
- Crescent Pose. Transition from downward facing dog to the crescent pose by moving your right foot between your hands. Keep your right knee bent and your left leg straight as you stand to perform this lunge pose. Extend your arms straight above your head. Performing the crescent pose significantly increases activation of the rectus abdominis muscles (six-pack) in the middle of the abdomen, according to the International Journal of Yoga literature review. The pose also strengthens thigh and glute muscles and improves balance and stamina.
Want to strengthen your core? Our yoga classes include these and other poses designed to increase muscle strength and flexibility. Contact us for information about our classes.
Sources:
Advances in Urology: The Effects of Pelvic Floor Muscle Exercise Combined with Core Stability Exercise on Women with Stress Urinary Incontinence following the Treatment of Nonspecific Chronic Low Back Pain, 9/5/2022
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9467742/
International Journal of Yoga: Anatomical Correlation of Core Muscle Activation in Different Yogic Postures, May – August 2017
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/
Mayo Clinic: Core Exercises: Why You Should Strengthen Your Core Muscles, 9/22/2022
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
Yoga Journal: 8 Yoga Poses to Strengthen Your Core and Your Confidence, 4/10/2023